Monday
Announcements
🚨Holiday Schedule🚨
12/23 (7,9,12 noon)
12/24 (9:00am)
12/25 (Closed Merry Christmas)
12/26 (Closed Merry Christmas)
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❤️❤️Member Referral Link❤️❤️
https://cfiorlandomembers.com/referral
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Submit all Customer Service Inquiries here:
https://cfiorlandomembers.com/cfics1
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Buy supplements
http://cfiorlando.com/supps
Independence Fitness – Functional in Gym & @ Home Versions
Warm-up
Warm-up (No Measure)
1 ROUND
15 Slow Plate Front Raises
15 Slow Plate Lateral Raises
15 Slow Plate Upright Row
15 Slow Bent Over Row Reverse Flies
Into…
3 ROUNDS
5/5 Strict DB Press w/ :02 Pause OH
10 Slam Balls
10 Alt. Box Step-Ups
Strength
Metcon (Weight)
4 SETS FOR QUALITY
6/6 Arnold Press
15 DB Bent Over Reverse Flies
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
3,6,9, and so on…
Renegade Row (35/20)|(20/15)
Slam Balls (20/10)
DB Suitcase Box Step-Ups (24/20)
-Rest 2:00-
AMRAP x 5 MINUTES
1,2,3, and so on…
Renegade Row
Slam Balls
DB Front Rack Box Step-Ups
(Score is Rounds + Reps)
KG DB: (15/9)|(9/7)
KG SB: (10/5)